WodBase

Whitten

Rounds

In honor of Army Captain Dan Whitten, who was killed in Afghanistan on February 2, 2010. This long Hero WOD features five rounds of 22-rep sets across five movements, with the number 22 representing the veterans lost to suicide daily. CPT Whitten served with the 82nd Airborne Division.

HeroBenchmarkBarbellGymnasticsRunningChipper
The Workout

5 rounds for time

  • 122 Kettlebell Swings (70/53 lb)
  • 222 Box Jumps (24/20 in)
  • 3400m Run
  • 422 Burpees
  • 522 Wall Ball Shots (20/14 lb)
Equipment Needed
KettlebellBoxRunning routeWall ballWall target (10/9 ft)
Target Time

Beginner

60-75 minutes

Intermediate

45-60 minutes

Advanced

35-45 minutes

Strategy & Tips

Whitten is a high-volume Hero WOD with 550 total reps across 5 rounds. Each round is a mini-chipper that will test your endurance.

  • Swings and box jumps should be sustainable, not rushed
  • Use the run as active recovery—don't sprint
  • Burpees are the grind—break into sets of 11 if needed
  • Wall balls accumulate fatigue—break early
  • Hydrate between rounds—this takes 45+ minutes

Pacing

Marathon, not sprint. Aim for consistent round times. If round 1 takes 8 minutes, try to hold that through round 5.

Scaling Options

Scaled

  • 22 Kettlebell Swings (53/35 lb)
  • 22 Box Step-ups (20 in)
  • 400m Run
  • 22 Burpees
  • 22 Wall Ball Shots (14/10 lb)

RX+

  • 22 Kettlebell Swings (88/70 lb)
  • 22 Box Jumps (30/24 in)
  • 400m Run
  • 22 Burpees
  • 22 Wall Ball Shots (30/20 lb)
Benchmark Times

Elite

sub 33:00

Advanced

33:00-42:00

Intermediate

42:00-55:00

Beginner

55:00-75:00

Workout Variations

Half Whitten

Reduced rounds

Whitten 22

Single round tribute

Rowing Whitten

Indoor substitution

Related Workouts

Murph
For Time
For time (partition pull-ups, push-ups, and squats as needed)

1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Air Squats • 1 mile Run

Chad
For Time
1000 Box Step-ups for time

Box Step-ups (20 in, 45/35 lb vest)

Filthy 50
For Time
For time

50 Box Jumps (24/20 inch) • 50 Jumping Pull-ups • 50 Kettlebell Swings (35/26 lb) • 50 Walking Lunges (50 steps) • 50 Knees-to-Elbows • 50 Push Press (45/35 lb) • 50 Back Extensions (or Good Mornings) • 50 Wall Ball Shots (20/14 lb) • 50 Burpees • 50 Double-unders

Frequently Asked Questions